BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Rollout
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400m run
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Couch stretch
Spiderman
Lat Stretch
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3 rounds:
10 Band Pull Aparts
10 Wall Angels
30′ Banded Walk
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3 rounds:
10/7 cal bike
10 jumping lunges
10 Pushups
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3 rounds:
4 lunge steps
4 box step ups
1 hspu
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes